**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2

– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)

**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises

or

Shorten version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
– into –
2 sets (empty bar)
1 Squat Clean + 1 Hang Squat Clean
* Once complete give athletes 2-3 sets to warm up to starting weight

2 position (Floor + Hang) Cleans:
– (1+1) x 2 sets @ 80% 1RM Clean
– (1+1) x 3 sets @ 85% 1RM Clean
– rest 60-90 seconds between sets –

Click “Workout prep notes available” directly below for the full description

Complex is completed unbroken if comfortable

**3. Workout Prep**
2 sets
Set 1:
3 Overhead Squats (empty)
10 Single Unders
3 Thrusters (empty)
10 Double Unders
Set 2:
3 Overhead Squats (Light)
10 Single Unders
3 Thrusters (Light)
10 Double Unders

Workout:  Edna

3 Rounds
10 Overhead Squats (95/65)
50 Double Unders

-Straight into-

3 Rounds
10 Thrusters (95/65)
50 Double Unders

* Scaling option 1 (Masters 45+)
3 Rounds
10 Overhead Squats (75/55)
40 Double Unders

-Straight into-

3 Rounds
10 Thrusters (75/55)
40 Double Unders

* Scaling Option 2
3 Rounds
10 Push Press (95/65)
50 Single Unders

-Straight into-

3 Rounds
10 Front Squats (95/65)
50 Single Unders

* Limited Equipment Option
3 Rounds
20 Jumping Air Squats
50 Double Unders

-Straight into-

3 Rounds
20 Jumping Split Lunges
50 Double Unders

* Large Class Option
Teams of 2
For Time:
75 Overhead Squats (95/65)
100 Double Unders (each/together)

-Straight into-

75 Thrusters (95/65)
100 Double Unders (each/together)

Accessory:

Accumulate 2-3 minutes total of each:
Bar Hang
HandStand Hold
* Break up as needed *